http://kbandstraining.com/plyometrics-training/ For more speed and agility drills click the link above. There are a bunch more hosted on my training website you guys can use.
For this ladder sequence pay attention to foot placement. Work to get the movements down and then increase your foot speed. Focus on being quicker every single rep. Slow feet or anything less then 100% intensity will leave you with no results. Challenge yourself with this ladder sequence anywhere. You do not have to be on turf. This
آی-ویدئو